An egg contains about 213 mg of cholesterol, with all the cholesterol found in the egg yolk. High cholesterol levels lead to complications including high blood pressure, stroke and heart attack. The two types of cholesterol are "good" cholesterol, known as high-density lipoprotein and "bad" cholesterol, or low-density lipoprotein. According to MayoClinic.com, healthy Americans should consume no more than 300 mg of cholesterol daily. People suffering from heart disease, stroke or high levels of LDL cholesterol levels should keep cholesterol intake at 200 mg or less. A variety of egg substitutes exist to decrease cholesterol intake.
Prepackaged Egg Substitutes
Prepackaged liquid egg substitutes are available at most grocery stores' dairy sections. The egg substitute contains no egg yolk, resulting in no cholesterol. According to Food.com, egg substitute often contain egg whites, starches, corn oil, skim milk, tofu, flavoring and food coloring. Most commercially sold egg substitutes contain only egg whites, which are a high source of protein. One serving of liquid egg substitute, to replace one egg, is ¼ cup. Egg substitute is ideal for making scrambled eggs, omelets and even French toast. Egg substitute is ideal for replacing eggs in baking recipes.
Flax Seed Substitution
Ground flax seed adds omega-3 fatty acids to your diet and is a rich source in lignans. Eating flax seeds may help to fight heart disease and cholesterol. Ground flax seed can replace eggs in baking recipes. Mix together 3 tbsp. ground flax seed and 1 tbsp. water to substitute for one egg. Heat the mixture in a small saucepan until it is thick. Allow it to cool before adding to recipes. The flax seed substitute stays fresh for about two weeks when refrigerated. When you substitute flax seed for eggs, your baked goods may have a darker, brown coloration.
Egg Whites
In a pinch, simply cook without the egg yolk to reduce cholesterol in your meals. Two egg whites replace one whole egg. When replacing whole eggs with egg whites in a baking recipe, add a spoon of canola, soy, sunflower or safflower oil to the mixture to slightly increase moisture. The American Heart Association no longer limits the number of eggs consumed; rather, it limits the amount of cholesterol. Using only egg whites is a cholesterol-free method of cooking.
References
- MayoClinic.com: High Cholesterol: Lifestyle and Home Remedies
- American Heart Association: Cooking for Lower Cholesterol
- MayoClinic.com: Eggs: Are They Good or Bad for My Cholesterol
- MedHelp.org: 10 Easy Ways to Lighten Recipes
- Egg Beaters: Take Control of Your Cholesterol
- Belly Bytes: The Egg Substitute Advantage
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